[Joey Crowley]

this will vary person got person but for me I would only have them in once per week personally. Some may get away with twice in different ranges

Okay got it, what about presses
and squats can they be done every time?

[Joey Crowley]

If you aren’t making progress that you would like to , would you not be better doing a simple FBEOD ? Surely at 17 it’d allow you the frequency you need to progress and develop without doing tones of volume , and you can do 3 or 4 days and still be a typical 17 year old doing stuff with your mates ?

Would you recommend someone do Fb eod with the same session eod or have multiple different sessions before repeating, if so how many rotations

[Joey Crowley]

Session looks decent ..are you progressing..? Have you got variations?

Yes I’m progressing but I just increased the volume on a few things here that I showed, and all 4 rotations have completely different exercises

• This reply was modified 3 months, 3 weeks ago by  Joey Crowley.

[Joey Crowley]

Are all your 4 sessions the same layout, but with different loading or do you switch the exercise order around and use different movements?

That sessions looks good, I’d probably just do the 1 set of squats as you’re doing an extension as well, if I’d add anything it would be a glute movement.

All sessions are same layout but on the heavy lower days I start with the lower body work first, then on the heavy upper days I start with the upper work. All 4 rotations use completely different exercises